5 reasons to love beans

By Rachel Johnson, CD, MS, RD, Gundersen Nutrition Therapy

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Beans, beans, the magical food! An excellent source of lean protein and fiber, beans make a filling addition to any meal or snack. Here are five reasons why beans are the best.

1. Vegetarian protein source. Beans have 8-10 grams of protein in ½ cup. Replace all or some of the meat in your favorite recipes with beans for a tasty vegetarian option. For example, if you normally brown two pounds of beef for tacos, use one pound of beef and one 14 ounce can of black or pinto beans.
2. High fiber food. Most beans have at least 5 grams of fiber per ½ cup; some have up to 12 grams in ½ cup serving. This makes them an excellent source of fiber. Fiber helps control cholesterol, improves gastrointestinal health, and may decrease heart disease risk. They contain a combination of soluble and insoluble fibers, to keep the digestive system running smoothly.
3. Nutrient-dense. Beans are rich in magnesium, potassium, folate, and iron. They pack a serious nutritional punch. Try the following recipes to find new ways to add beans to your diet!
4. They provide long-lasting energy. The combination of protein and fiber in beans keeps hunger at bay for longer than simple carbohydrates alone. Add beans to meals & snacks, and stay satiated for longer than usual.
5. They're inexpensive. Beans are generally a very low-cost food, especially if you purchase them dry and prepare in bulk. Adding beans for some or all of the meat normally contained in a recipe will reduce the cost-per-serving of the end product while providing health benefits and not changing tastes.